Today’s Workout: Star crunch helps strengthen midsection

Friday

The stronger our midsection, the more easily the rest of our body can perform. And a strong core helps prevent back injury in many situations. You could say it takes a bit of “the load” off.

Our move today is a star crunch. This abdominal move will be working the whole midsection: upper, lower and obliques. All you need is a flat surface.

Begin this crunch by lying flat on your back, press your back into the mat, hold your chest tall keeping a space in between your chin and chest, and engage the midsection. Extend your arms and legs out from your body, like you are creating an actual star, or a big X.

Start to elevate your arms and legs slightly off the floor, keeping them in a big X, and creating a deeper engagement in your midsection. And you are ready to move!

Now, taking your left arm and right leg, lifting up in the chest and squeeze in the core. Try to meet that hand and foot in the air over the middle of your body while keeping your other arm and leg extended out in your star position.

Once you reach your fullest contraction, return to the start, and repeat with the opposite leg and arm.

Continuing this alternating movement, shoot for at least 10 repetitions before taking a small break. Then repeat for at least two or three more sets.

With your arms and legs extended and elevated, you will find yourself fatiguing quicker than normal. If this becomes too much on your back, simply bend in the elbow and knee and try to meet them in the middle. By shortening your levers, you are simplifying the move, but still getting the benefits.

This star crunch is great added into your abdominal workout regimen, or beneficial all on its own.

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.